Fourth week of the post race season rebuild. Aim to do workout twice this week. Here is as really good article on why endurance athletes should incorporate speed workouts. https://www.outsideonline.com/2405167/speed-reserve-running-research Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 20 Second Stride at 90% Effort 1:40 Easy Running Repeat 5 Times 10 Minutes Easy/Steady […]
Category: Workout of the Week
Week of November 4 – Nov 10, 2019
Third week of the post race season rebuild. Workout can be run on a treadmill (aim for 6%+ for the incline) or on a small hill. Aim to do workout twice this week. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 20-30 Second Hill Climb at Near Max Effort 2:30 Easy Running Between […]
Week of Oct 28- Nov 3, 2019
Second week of the rebuild. Same workout, try to run it 3 times this week. Goal is to re-teach body to run fast bundled with easy running. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride at Near Max Effort 4:45 Easy Running Repeat 5 Times Warmdown: Aim for 5 minutes […]
Week of Oct 21- 27, 2019
Season is over and it is time to rebuild. Best way to do that is to focus on raw speed and strength. The new several months will have this focus. The following workout could be done a couple times in the week. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 15 Second Stride […]
Week of Oct 14- 20, 2019
Taper Workout for ½ or full Marathoner’s. Steinbach crew, our outdoor season finale. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3200 Metres at Goal Race Pace (1/2 or Marathon) 800 Metres Easy 800 Metres at 5KM Race Pace 800 Metres Easy 800 Metres at 5KM Race Pace Warmdown: Aim for 10 minutes […]
Week of Oct 7- 13, 2019
Our Fall Test Workout. Last done week of August 19 – 26 and September 16-22. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1600 Metres Starting at 10KM Race Pace and Increasing Speed Each Interval 400 Metres Easy Between Repeat 3-5 Times Warmdown: Aim for 10 minutes of easy running […]
Week of Sept 30 – Oct 6, 2019
Arete Endurance 1:59 Challenge Workout. Themed after the upcoming worlds fastest marathon attempt and our final “short” interval workout of the season. Steinbach crew, workout will have a big twist… 😉 Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1 Minute and 59 Seconds at 1 Mile Race Pace (RPE9) 1 Minute and […]
Week of September 23 – 29, 2019
Steinbach Crew will be doing a variation of this workout. Hot Pursuit style…. 😉 Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1000 Metres Starting at 10KM Race Pace and Increasing Speed Each Interval 200 Metres Easy Between Repeat 4 – 7 Times Warmdown: Aim for 10 minutes of easy running […]
Week of September 16 – 22, 2019
Our Fall Test Workout. Done week of August 19 – 26 and will repeat again October 7-13 Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1600 Metres Starting at 10KM Race Pace and Increasing Speed Each Interval 400 Metres Easy Between Repeat 3-5 Times Warmdown: Aim for 10 minutes of easy running […]
Week of September 9 – 15, 2019
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 800 Metres At 5KM Race Pace 200 Metres Easy Repeat 6-10 Times Warmdown: Aim for 10 minutes of easy running […]